Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
How to Set Auto-Regulated Training Caps: Pushing Limits Safely
Learn exactly how to set auto-regulated training caps using velocity loss thresholds and RPE to maximize stimulus while preventing overtraining and injury.
How to Track Weekly Training Load: Session RPE × Duration Science
Learn session RPE × duration load calculation, ACWR computation, safe ramp rates, and how to use objective velocity data to validate subjective training load
How to Use 1RM Percentages Correctly: Overcoming Traditional Formula Limits
Why traditional 1RM percentage tables fail athletes on bad days, how daily readiness shifts your functional 1RM by 5-15%, and the velocity-based method to
How to Calculate Velocity-Based 1RM: Estimate Max Without Maxing Out
Step-by-step method for estimating your daily 1RM from submaximal velocity data — no max-out required. Includes the math, accuracy benchmarks, and common
How to Measure Barbell Power Output in Watts
Calculate actual barbell power output (W) from force and velocity data, find your optimal power load across squat, bench, and clean, and track changes over
How to Measure Jump Asymmetry: PoinT GO Injury Risk Screening
Step-by-step protocol for measuring single-leg CMJ jump asymmetry with PoinT GO to screen ACL and hamstring injury risk in athletes.
How to Monitor Long-Term Training Adaptation with Velocity Data
Use velocity-load profile shifts to track long-term neuromuscular adaptation objectively. Step-by-step protocol for monitoring strength gains without maximal
How to Set Velocity-Based Stop Sets for Optimal Strength Gains
Learn exactly how to set velocity stop sets using % velocity loss thresholds. Practical protocols for strength, power, and hypertrophy with real cut-off
How to Test Eccentric Utilization Ratio: CMJ vs SJ Comparison
Step-by-step protocol for measuring EUR from CMJ and squat jump heights, plus interpretation norms, training implications, and real-world athlete examples.
How to Track Neuromuscular Fatigue with Daily CMJ
Learn the step-by-step protocol for daily CMJ fatigue monitoring: threshold thresholds, warm-up standardization, readiness scoring, and real-world decision
How to Use RSI for Plyometric Readiness: Drop Jump Assessment Guide
Use Reactive Strength Index from drop jumps to set plyometric training thresholds, find optimal drop height, and gate session intensity by readiness score.
How to Use VBT for Daily Readiness Assessment
Measure barbell velocity at a fixed warm-up load to assess daily readiness with VBT. Step-by-step protocol, decision rules, and intensity auto-regulation guide.